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Satisfying Pasta-Like Dish Without Flour-Based Noodles

In the mood for a pasta-like dish without a large serving of refined carbs to weigh you down? If so, you'll definitely want to give this spaghetti squash and lentil recipe a try.

The flesh of this unique winter squash comes out as spaghetti-like strands when you cook it and gently run a fork through it. Because of its low carbohydrate and calorie counts, spaghetti squash is a wise substitute for conventional flour-based pastas in any circumstance.

Lentils are among nature's finest food choices for a healthy heart because they're abundant in folate, a vitamin that is essential to keeping your blood homocysteine at a healthy level.

Lentils are also rich in healthy protein, fiber, tryptophan, iron, and a number of other micronutrients that are needed for good overall health. - Ben Kim

Enjoy the many health benefits of eating lentils with this simple and delicious recipe for stewed lentils and tomatoes served over a bed of spaghetti squash.

This is a favorite of our family's - highly satisfying, and the kids love it!

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Ingredients:

For the "spaghetti"

1 medium sized spaghetti squash
Extra-virgin olive oil to drizzle

For the lentil bolognese sauce

1 onion, finely chopped
3 cloves garlic, crushed
2 carrots, finely chopped
1 zucchini, finely chopped
8 button mushrooms, finely chopped
1 medium sweet potato, peeled and chopped
3/4 cup of uncooked lentils (green or brown), rinsed
1 can of diced tomatoes (and the juice)
1 1/4 cup vegetable stock
4 tbsp tomato paste
Italian herbs to taste (such as basil, rosemary, oregano)
Splash of balsamic vinegar
Fresh Italian parsley

Directions:

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1. Preheat oven to 400 F. Cut spaghetti squash in half lengthwise. Scoop out seeds. Drizzle squash with a bit of olive oil and cover each half with tin foil; this will help keep the steam in. Roast in oven for 30-40 minutes until squash is softened. In the meantime....

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2. In a large pot, heat 1 tbsp of olive oil over medium heat. Add chopped onions and garlic and sauté until soft.

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3. Add the carrots, zucchini, mushrooms, and sweet potato and sauté for another 5 minutes or so. You can add a bit of vegetable stock to prevent sticking if needed.

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4. Add the tomatoes, tomato paste, lentils, stock, mixed herbs, and splash of balsamic vinegar. Bring to a boil, reduce to low heat, cover and simmer for a couple of hours. Slow cooking softens the lentils and allows the flavours to develop.

Check a couple of times throughout cooking just in case you need to add a bit of liquid (either more stock or water).

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5. Take your Spaghetti Squash and a fork and scrape the flesh out into a bowl - it will look like spaghetti as you scrape it.

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6. Serve your spaghetti squash with your lentil bolognese over top and some Italian parsley either sprinkled on top or as a garnish.

Enjoy this pasta-less, pasta-like dish. :)

 
 

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